The shoulder blade (“birch”) is a useful acrobatic element that every person encounters at least once in his life. This simple gymnastics is included in the compulsory physical education lessons at school, is used in the athletics training program, and is even found in body-oriented spiritual practices, such as yoga. What is the reason for this popularity?
Shovel: good
The use of a rack on the shoulder blades is difficult to overestimate. Due to the inverted position of the body during the exercise "birch" is healing and rejuvenation of the whole organism. Such gymnastics is recommended as a panacea for diseases of the upper respiratory tract, headaches and menstrual pains, digestive problems. Standing on the shoulder blades is a good tool for the treatment and prevention of varicose veins. Gymnastic exercise has a beneficial effect on the functioning of the nervous and endocrine systems of a person, improving and stimulating the endocrine glands.
Thanks to regular exercises, blood circulation is activated, oxygen saturation of internal organs improves, cells and body tissues are updated. Beneficial exercise affects the work of the human gastrointestinal tract, stimulating blood flow, the processes of elimination of toxins and toxins. "Birch" is an excellent tool for restoring the flexibility of the spine, training the muscles of the legs, back and abs.
the effect
Regular performance of the rack on the shoulder blades helps:
- reduce the load in the circulatory system;
- restore patency and elasticity of blood vessels;
- improve spinal mobility;
- strengthen ligaments and joints;
- activate the renewal of cells and tissues of internal organs;
- stabilize the general hormonal background ;
- relax the nervous system;
- engage deep abdominal breathing;
- stimulate the thyroid gland;
- develop the vestibular apparatus ;
- speed up metabolism and activate many other processes in the body.
Indications
Gymnastics is prescribed for the treatment and prevention of diseases:
- airways: runny nose, colds, bronchitis, asthma, shortness of breath;
- cardiovascular system: endarteritis, atherosclerosis, varicose veins;
- Gastrointestinal tract: constipation, hemorrhoids, intestinal ulcer;
- nervous system: neurosis, neuralgia, migraine, vegetative-vascular dystonia.
"Birch" is advised to practice to restore weakened immunity, the general strengthening of the body after prolonged illnesses. Stand on the shoulder blades is a good remedy for insomnia, chronic fatigue and depression, increased excitability of the nervous system as a result of intense physical and psychological stress. Such gymnastics relaxes well after a stressful stressful situation, helps to restore inner harmony and balance.
Contraindications
Stand "birch" is contraindicated in injuries of any part of the spine (cervical, thoracic, lumbar), displacement of the intervertebral discs, hernias, radiculitis and other diseases of the back. It is not recommended to practice the exercise for people prone to hypertension and concomitant heart diseases : ischemic disease, angina pectoris, heart failure. Gymnastics is prohibited during acute infectious diseases of the upper respiratory tract, exacerbation of chronic diseases. It is not recommended to practice stance during periods of menstruation, during pregnancy.
Exercise Preparation
Before the birch exercise, it is necessary to warm up the muscles and joints. If you are in good physical shape, regularly exercise, then a little cardio workout will be enough for you. Before doing this, do a small set of exercises to warm up the muscles: swing your arms and legs in different directions, tilt the body, squat, push up on the floor or on an inclined surface. After warming up, start an inverted pose.
Beginners who do not regularly engage in sports, lead a sedentary, mostly sedentary lifestyle, to do the exercise "birch" without prior physical preparation is strictly prohibited. Untrained muscles and joints may not be able to cope with the load while doing a stand on the shoulder blades. As a result, the probability of injury increases several times. We recommend that you first carry out several general strengthening exercises that will prepare the muscles and joints for physical exertion, and then do the “birch” with the obligatory preliminary warm-up.
Safety precautions
Standing on the shoulder blades is a simple but effective exercise, the implementation of which perfectly trains the main muscle groups of the body. During the lesson, the muscles of the back and abdomen, buttocks, front and back of the legs are involved. Body weight must necessarily fall on the shoulders. If during the exercise you feel that the cervical spine is tensing, then in order to avoid injuries, you need to adjust the inverted pose. Any discomfort is an occasion to pay attention to the technique of performing a rack on the shoulder blades until the class is completely terminated.
If it is difficult for you to breathe during an inverted posture, then try to pull your chest upward, and not turn your head or neck in different directions. If there is a cough, back pain, it is recommended to do lightweight versions of the rack and special exercises that develop mobility of the thoracic, cervical spine. When performing an inverted pose for the first time, ask someone to insure you, supporting the body in a strictly upright position.
Sport equipment
In the classic version, the birch exercise is performed without special sports equipment. During such a training, you may need only a small mat to soften the load on the cervical vertebrae. If you are just starting to practice or practicing being in the rack for a long time, then place a folded towel or a small blanket under your shoulders. Due to this, the vertebrae will not experience pressure from contact with the hard floor. To perform a lightweight version of the exercise, an additional folding chair is required.
Stand without support
Gymnastic exercise without support - a classic stand on the shoulder blades. The execution technique does not cause difficulties for trained people with movable joints, a flexible spine, and well-developed muscles. Before starting the lesson, prepare and spread a soft rug on the floor. It is advisable to train in tight sportswear to make it easier to control the body posture, making the necessary adjustments in time. Technique of execution:
- we lay our backs on the rug - hands are located along the body, palms on the floor, legs are straight, knees and feet are in contact with each other;
- throw legs behind the head as much as possible;
- bend your arms at your elbows, put your palms on your lower back;
- straighten the legs up.
If the stance is done correctly, then your body, from shoulders to feet, should be straightened, stretched up. Keep feet and knees together, hips and buttocks are strained, neck is straightened, chin touches chest, palms on lower back, elbows are maximally brought together. The breathing during the exercise is deep, even, calm. You need to finish the rack in the reverse order slowly, without jerking, supporting your back with your hands.
"Birch" with a support
Support exercise - lightweight shoulder stand. The execution technique differs from the classic version. The wall usually acts as a support, on which you can lean at any moment. This option is ideal for beginners who begin to learn gymnastics. During the execution of the "birch" there is an opportunity to study in detail all the elements of the exercise, to deeply feel all the working muscles. In addition, if during the rack you feel severe fatigue or pain, you can relieve physical stress by leaning on the wall. Technique:
- we lie down on the mat - legs are lifted up, buttocks are pressed to the wall as much as possible, hands along the body, palms on the floor;
- we lift the lower part of the body, resting our feet on the wall;
- palms put on the lower back, bending the arms at the elbows;
- straighten the legs up.
At the initial stages, we recommend conducting a workout, alternately stretching one leg up and the other resting on the wall. Follow the basic requirements for the technique of performing a rack on the shoulder blades: the body is perpendicular to the floor, the leading leg is straightened, the elbows are maximally flattened, the cervical vertebrae are straightened, the chin rests on the chest, and the shoulders are pulled from the ears. The breathing during the exercise is even, calm. End the workout in reverse in a slow and smooth manner. Having mastered this version of the birch, go to the rack without support.
Lightweight exercise
People who find it difficult to hold a pose for a long time due to physical weakness of the body or lack of fitness are advised to practice a lightweight version of the exercise. Gymnastics is performed using a folding chair, which helps to keep the body in position. Technique:
- we sit on the edge of the chair, legs tossed on the back;
- gently lower the upper back to the floor;
- raise your legs up.
To make it comfortable for you to be in a pose for a long time, lay a soft sheet on the chair seat, put a roller or a blanket under your shoulders. During the exercise, the main body weight should fall on the shoulder girdle, the head and neck should lie quietly on the floor. The breath is calm, even and deep. We leave the rack in the reverse order without sudden movements or jerks. For added safety, hold the chair legs with your hands.
Where to train
There are no special restrictions for the place of training the rack on the shoulder blades. You can practice both indoors and outdoors. The main requirement for the exercise is a small area of a flat surface so that the technique is performed correctly. Standing on the shoulder blades also requires free space that is not cluttered with large or small objects, which may interfere with your workout.
If you practice at home, then free up enough space for exercise from furniture and other interior items. If you train in the fresh air, then choose an open area with a flat surface, away from trees, bushes, etc. Such precautions will help you protect yourself from additional injuries and bruises while practicing the technique of standing on the shoulder blades.
When and how much to do
Training on a regular basis helps to significantly improve health, add strength, lead to rejuvenation of the body. Standing on the shoulder blades is recommended to be performed daily in the morning or in the evening, 1-2 hours after eating. Start practicing the exercise by holding a position from 30 seconds to 1 minute. With the physical development of the muscles of the body, the development of elements of an inverted posture, increase the duration to 25-30 minutes per day.
The main emphasis at first is on the correct execution of the technique: control the position of the body, the location of the arms and legs. Take your time, do not force the duration of the workout so as not to damage the muscles of the back and neck. Pay attention to discomfort during exercise. Gymnastics is performed correctly if pain in any part of the spine is completely absent, the muscles actively work to maintain the body in the desired position, breathing is even, deep and calm.
Stand on the shoulder blades: photo
Inverted postures perfectly train all the muscles and joints of the body. A simple gymnastic exercise will help you regain flexibility of the spine, improve blood circulation, activate metabolism, and physically strengthen your muscles. Regularly performing a stand, you will feel vigor, a surge of strength and energy. "Birch" is the key to rejuvenating and healing the body at any age.